The Different Diets that work......
For a little while, a lifetime, for some people, for different people

Which other diet is for you? Here, I briefly outline the different diets, and some arguments I have found on the internet. I don't really know which is good. I know that my version of low fat, low carb, high fibre, high protein, with healthy complex carbohydrates works for me. My suggestion is to read more about the different diets, or the diet you are to embark, and feel comfortable about it before you start. And when you don't feel good about it health wise, even though you are losing weight, please stop. Remember a healthy body needs regular exercise. Regular health checkups and blood tests for cholesterol and diabetes will provide a good guide to your health.

The Atkins

The Atkins diet, first published in 1972, has been criticized by doctors because its high fat content increases the risk of heart disease, kidney problems and cancer. The Atkins diet encourages eating proteins and liberal healthy natural fats with some fibre and absolutely no simple carbohydrates. It has its basis on controlling insulin to effectively lose weight. However, the Atkins is not for everyone.

A study of the diet conducted at the Durham VA Medical Center in North Carolina showed that on average, mildly obese people lost about 9.5 kg (21 pounds) in four months on the diet, and had positive changes in heart risk factors such as reduced cholesterol and increased HDL or "good cholesterol." These results are supported by a second study from researchers at the Atkins Center for Complementary Medicine in New York.

However the diet is not for everyone, Colette Heimowitz, director of nutrition at the Atkins Center in New York warned. The Atkins diet severely restricts carbohydrate intake to induce a state of ketosis, or metabolic starvation. Dieters are encouraged to measure urinary ketone excretion as an indication of how effective the diet is in inducing fat breakdown. "Ketosis is a benign byproduct of fat burning," Heimowitz asserted. "With an adequate protein and fat intake, there is no loss of muscle mass...There is no change in (blood) pH if the diet is properly done," she said.

Gene Emery wrote in Active Low Carber Forum that : "The average weight loss was greater in the low-carbohydrate groups than in the low-fat groups, but the difference was no longer significant at 12 months in the trial in which follow-up lasted that long," said James Ware in an editorial in New England Journal of Medicine, where both studies appear. The 12-month study found, however, that triglyceride levels fell further and "good" cholesterol levels rose higher on the Atkins regimen than on the low-fat diet.

According to News & Media Center, the Atkins diet is high risk. It says: Some high-protein, very-low-carbohydrate, weight-loss diets are designed to induce ketosis. When carbohydrate intake or utilization is insufficient to provide glucose to the cells that rely on it as an energy source, ketone bodies are formed from fatty acids. An increase in circulating ketones can disturb the body’s acid-base balance, causing metabolic acidosis. Evidence suggests that even mild acidosis can have potentially deleterious consequences over the long run, including low blood phosphate levels, resorption of calcium from bone, increased risk of osteoporosis, and an increased propensity to form kidney stones.

These findings raise concerns that high-protein, high-fat, low-fiber, carbohydrate-restricted diets used for prolonged periods may increase the risk of health problems, despite the short-term weight loss that may accompany their use. Carbohydrate-rich plant foods, including vegetables, fruits, grains, and legumes, are the only sources of fiber in this diet. High-protein, carbohydrate-restricted diets are typically low in fiber, and, as a result, often lead to constipation.


The Zone

The Zone Diet virtually consists eating equal calories coming from low-fat protein, carbohydrates (primarily fruits and vegetables), and non-inflammatory fat, such as olive oil. According to recent research from Harvard Medical School, this diet is basically a modified Mediterranean diet that gives superior anti-inflammatory results. Add adequate levels of anti-inflammatory omega-3 fatty acids from purified fish oil, and you finally have a dietary equation that reduces inflammation, the precursor of chronic diseases, such as heart disease and cancer.
Basically, it is simple. Just divide your plate into 3 sections. Fill 1/3 with low fat protein (the size and palm of the hand : 3 oz for females and 4 oz for males) and 2/3 with vegetables and some fruits. Small amounts of monounsaturated fats like olive oil are encouraged. Calories per day is limited to 1,200 kcal. In this diet, the majority of carbohydrates should come from vegetables and fruits, with starches (such as bread, potatoes, rice and pasta) used sparingly as condiments.

The official website has this to say:
The Zone dietary program is based upon consistent insulin control coupled with the supplementation of high-dose fish oil in order to modulate the synthesis of arachidonic acid. Unlike high-protein diets (that induce ketosis) or high-carbohydrate diets (that elevate insulin levels), the insulin control component of the Omega. Zone dietary program is based on balance and moderation at each meal.


The Low GI

The basis of the GI diet is that all carbohydrates are not created equal. The type of carbohydrates you choose is important to your health and weight. If you choose a diet high in the wrong kind of carbohydrates, this will lead to obesity, insulin resistance, diabetes and cardiovascular disease. However, the right kind of carbohydrates can help prevent some of these diseases and put you on the road to excellent health. So what exactly is “wrong kind” of carbohydrates and the “right kind”?

First, we must understand the Glycemic Index. The Glycemic Index (GI) is a ranking of foods based on their potential to raise blood sugars. The GI of a food is influenced by a variety of factors, including the degree to which food is processed; how long the food is cooked; the kind of starch, sugar, or fiber the food contains; and the food acidity.

Bread, breakfast cereals, potato chips and crackers have gone through an intensive processing process, making the grains easier to digest and absorb. They are known to have a high GI. Unrolled oats on the other hand has a low GI, as it is only slightly processed.

Cooking pasta longer causes more water to be absorbed, and hence the softened pasta is easily digested and absorbed, as compared to a firmer pasta. Many processing methods involve steam cooking at high temperatures and pressures, causing a faster digestion and contribute to the high GI of the foods.

Glucose that occurs naturally are stored in plants as starch, in fruits as fructose and in milk and dairy products as lactose. Starch comes in many different configurations. Some are easier to break into sugar molecules than others. The starch in baking potatoes, for example, is digested and absorbed into the bloodstream relatively quickly. Food such as new potatoes and basmati rice are absorbed more slowly and have lower GIs. Fructose and lactose on the other hand is slowly absorbed into the body, giving it a low GI. However, sucrose which is our table sugar has a relatively higher GI, and it is so quickly absorbed in our body that it enters directly through our gut upon digestion in our mouths.

Acids can slow down digestion of food and can contribute to the low GIs of food containing them. Examples are lemons, yogurt, sourdough bread and vinegar. Ripe fruits and vegetables tend to have more sugar than unripe ones, and so tend to have a higher glycemic index.

Fibers aids in the slow digestion of food and it cannot be absorbed into our body. Hence vegetables high in fibers have very low GIs, as opposed to starchy vegetables.

The presence of fat in food actually lowers the absorption of food into our body and fatty foods have low GI. But it does not mean high fat food is healthy – it is not only high in calories, it can cause our arteries to be clogged.

So, the glycemic index is a good guide for choosing foods that can minimize the sugar fluctuations in our blood and help us maintain optimal weight.

For a detailed list of food with Glycemic Index, visit www.glycemicindex.com. There, you can search for glycemic index, glycemic load and names of certain foods without running down a whole list.



The American Heart Association has this to say about High Protein diets. Many people follow popular diets, such as the Atkins, Zone, Protein Power, Sugar Busters and Stillman diets. Most of these diets are not balanced in terms of the essential nutrients our bodies need. Some are high protein and emphasize foods like meat, eggs and cheese, which are rich in protein and saturated fat. Some restrict important carbohydrates such as cereals, grains, fruits, vegetables and low-fat dairy products. If followed for a long time, they can result in potential health problems. And while they may result in quick weight loss, more research is needed on the effectiveness for long-term weight loss.

It is important to have a good mix of food that provides essential vitamins, minerals, fiber and other nutritional elements. A carbohydrate diet that includes fruits, vegetables, nonfat dairy products and whole grains also has been shown to reduce blood pressure and help maintain optimal weight.